Exercises For Strengthening Biceps Muscles

Submitted by Kevin Pederson on February 17, 2012

Exercises for Biceps are necessary as your biceps are involved in many routine upper body activities that you perform daily. These include picking up things, carrying them and so on. Your biceps are made up of two different muscles: biceps brachii and the brachialis. Both these muscles run from the shoulder to the elbow, in front of the upper arm. These muscles help you to flex your elbow.


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The biceps also help you to turn your hand from palms down position to palms up position. Exercises for biceps should be done at least three times a week. Keep in mind that if you are using heavy weights, you will need to give yourself two days of rest before you start exercising your biceps again.

The exercises for biceps that you do should target the biceps muscles and help to work your biceps in different ways. Some exercises for biceps are given below:-

  1. Biceps curls: This is the most common exercises for the biceps. Hold weights in your hands, with your palms facing outward. Your elbows should be next to your body. Then bend your elbows and curl the weights towards your shoulders without moving your elbows. Lower your palms and repeat.
  2. Hammer curls: These are fairly similar to regular curls except that you have to have your palms facing in. You may need to use lighter weights for this exercise.
  3. Push ups: This is another common exercise used by men to build up their biceps. It helps to build up the biceps and strengthens the shoulder and chest muscles as well. Choose a flat surface and lie down on your stomach. Place your palms flat on the ground and lift your body using your arms. Your legs should hover above the ground and only your toes should be touching the ground. Keep your back straight whiles doing push-ups. Do this exercise slowly to achieve good results.
  4. Inverted rows: This is an exercise which can be done without using weights. A bar placed between two chairs or a coffee table is needed. Lie flat on your back on the ground within reach of the bar or the table. Pull yourself towards either object and hold this position for a few seconds. Return to the ground. Repeat this exercise slowly.
  5. Pull ups: This exercise can be performed at home. A pull up bar or a bar that can take your weight is required for this. Hold the bar with your hands and pull yourself up slowly till your chin touches your fingers. Lower yourself and repeat.
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